Category: Workout of the Day

WOD

7 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Workout notes: Start this workout in waves with up to 9 people on the rowers and then rotating to the wall ball shots and then the rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations! Approach this workout at a pace that is much faster than if this was a 15 minute AMRAP of both movements and see if you can hang on to the numbers that you start out with.  The focus of this workout should be intensity, intensity, intensity! Your score for this workout will be total calories rowed plus total wall ball shots.

WOD

“Wittman“

7 rounds for time of: *

15 Kettlebell Swings 24/16 kg
15 Power Cleans, 95/65 lb
15 Box Jumps, 24/20″

*30 minute cap

Workout notes: Today’s workout is a hero workout from CrossFit.com. Hero workouts usually add another layer of difficulty to movements and rep schemes that we commonly see. Today we have a task priority triplet of movements that are common to us but will be difficult at this level of volume.  If CrossFit or this format is new to you consider scaling to 4 or 5 rounds.  We’ll use a 30 minute time cap regardless.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Skill

EMOM for 10 Minutes

1 Power Snatch with pause below the knees + 1 Squat snatch

Today we’ll be working on a difficult weightlifting movement.  You’ll have 10 attempts to complete a power snatch pausing below the knees after the first pull, followed by a full snatch.  You may perform both reps as touch and go but that is not required.  If you do drop the bar after your first rep try to complete the second rep quickly so that you leave most of the remainder of the minute for rest.  Practice catching the first rep in a partial squat and then descending into a full squat in your second rep.  If you are new to the lift catch your second rep as power snatch and try to ride the bar down into an overhead squat.

WOD

for time

15-12-9-6-3

Power Snatch 95/65 lb
Front Squat 95/65 lb

Workout notes: Yesterday our workout was a long time priority aerobic workout with only bodyweight movements. Today we have a task priority workout performed with only a barbell.  You should have a good idea what weight would be appropriate after the skill work. For this workout we’re looking for a weight that is less than 60% of your 1RM in both lifts. Most of us will need to adjust the weight based on our capability in the power snatch.  You’ll want to use a weight with which you can perform each round in just a few sets.  If you find that you are forced to do single repetitions early in the workout, you have gone too heavy.

Skill 

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

AMRAP in 20 Minutes

400M Run
50 Double Unders
6 Strict Pull-ups

Workout notes: Today’s workout is a time priority triplet with three very different movements.  All three movements for this workout are bodyweight movements. This will be a great opportunity to practice your running technique.  Your breathing will most likely get a bit of recovery during the strict pull-ups so don’t be afraid to push the pace on the runs.   If you are still working on double unders commit to performing a set amount every round before switching to single unders.  Give yourself about a 60-90 second cap to complete your double unders and switch movements if you get stuck repeatedly missing reps.  Strict pull-ups can can be performed with a band if you are not quite ready to see them in a workout or are still working on them.  Use a band with a high degree of difficulty so you are forced to work on that strict pulling strength!

EMOM for 10 Minutes

1 Hang Squat clean  + Split jerk

Today we have some barbell skill work on the menu.  Start by deadlifting the bar to the hang position and then lower the bar by bending slightly at the knees and then closing the hips. Drive the bar upward and receive it at the shoulders while you drop under the bar into a full squat.  Stand up and then follow up with a split jerk.  You have a total of 10 attempts at this lift. Use this opportunity to practice the mechanics of the lift.  Focus on keeping your elbows high during the squat and chest up as you dip and drive for the jerk.

WOD

3 Rounds for time

30 Medicine ball cleans 20/14 lb
20 Burpees

Workout notes: Today we have a task priority couplet of the dreaded squat and burpee combo.  Medicine ball cleans are a great opportunity to practice quick turnover with your elbows and dropping under the ball and into your squat.  Remember to cycle each rep to it’s full range of motion. With a movement like medicine ball cleans it can be very easy to get lax with your movement standards.  Aggressively open the hips as you would with a barbell and descend to the bottom of your squat for each and every rep.  Count your burpees after reaching full extension with a clap overhead.

Skill

EMOM for 10 Minutes

[odd] Straight set of Toe-To-Bar or kipping swing
[even] 30 second arch hold

Our skill work is a great opportunity to refine two common gymnastics movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and arch hold.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round. On the even rounds lay down and hold the arch position for as much of the 30 seconds as possible.  For an added challenge try holding a pvc pipe during your arch hold!

WOD

AMRAP in 10 Minutes
10 Hang Power Clean 185/125 lb
100M Run

Workout notes: Today’s workout is a time priority couplet that is formatted a little bit like an interval style workout where we have a heavy weightlifting movement and a short run to use as a bit of recovery.  The benchmark weight for the workout is on the heavy side so use this opportunity to test a little bit heavier load than you might normally use in a high rep metcon.  If you do choose to bump up your load on the barbell you’ll want to make sure you choose a weight with which you can perform each round in 2-3 sets.  If you find that you need to perform single repetitions early on you have gone too heavy. Remember to review the hook grip! If you aren’t already used to the hook grip when lifting you will definitely want to use it on this workout! Although uncomfortable at first, commit to the hook grip and stick with it for all of your weightlifting

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

AMRAP in 10 Minutes

20 Push-ups
30 Alternating Dumbbell Snatch 50/35 lb
40 Sit-ups

Workout notes: Today’s workout is a time priority triplet with two bodyweight movements and a common weightlifting movement.  The set size for our push-ups is in the moderate range so you’ll want to prepare for the difficulty level to increase as you get fatigued during each set and as you complete rounds.  Scale to a method that keeps your torso locked flat in the hips and back so can maintain the strength stimulus throughout the workout.  Most of us will need to add additional rest as you get deeper into the workout.  Snatches can be performed as touch and go or as single repetitions.  Whichever method and weight you choose should keep you working with a constant output rather than performing max effort reps or sets and needing a bunch of rest.  Use your dumbbell as an anchor and target for the sit-ups if you like. This will allow to keep your reps fast and put an emphasis on the hip flexors during your workout.

Workout notes:

5 Rounds for time

20 Box Jump 24/20″
30 Thrusters 45/35 lb
400M Run

Workout notes: Today’s workout is a task priority triplet.  Your score will be the total time it takes you to complete all 5 rounds.  The volume load for this workout is on the higher end so if you are new to CrossFit or this level of volume consider scaling the workout to 3 rounds.  We’re doing a total of 100 box jumps and a 150 light thrusters. Even though the benchmark load is light the large set size will add a layer of difficulty to the movements.  Use a load that you can perform all 30 repetitions in 2-3 sets.  A 15 lb barbell, light dumbbells or PVC is an option.  There is a heavy conditioning element with the box jumps and thrusters that will make pushing the pace on the run difficult.  Make an effort not to use the run as recovery and try to push the pace of each 400M lap.

WOD

AMRAP in 20 Minutes
8 Pull-ups
12 Overhead Squat 95/65 lb
16 Bodyweight walking lunge steps 

Workout Notes: Today’s AMRAP features two movements with a higher skill demand.  If you’re not quite ready for unassisted kipping pull-ups yet, try finding a band that allows you to feel the movement while still making it difficult to pull yourself high enough to get your chin over the bar.  Make sure to set yourself up with an easy way to get in and out of the band throughout the workout so that you don’t lose a bunch of time here.  If you can’t find a band that works, try ring rows or jumping pull-ups. The overhead squat may prove difficult so make sure to choose a weight light enough here to keep your shoulders in a strong and healthy position.  If for any reason the overhead squat isn’t happening for you it can be scaled to a front squat.  Perform your lunges without the the barbell, practice keeping your torso in a solid upright position throughout the entire range of motion of your walking lunges. 20 minutes in a long time so keep that in mind when you set your pace from the start!

Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

AMRAP in 10 Minutes

30 Double Under
15 Kettlebell Swings 32/24 kg

Workout notes: Today’s workout is a time priority couplet featuring two common CrossFit movements.  You’ll score as many rounds and reps as possible in 10 minutes of double unders and kettlebell swings.  If you are still working on double unders today would be a great opportunity to focus on the movement. The first option is to cut the volume down in each round to a number you think you could perform in at least 60 seconds.  If that seems out of reach and you are scaling to single unders commit to making at least one double under attempt for every 15 single unders that you perform.  Remember that the kettlebell swing can be first scaled by performing swings to eye level if you are attempting to swing a heavier weight than you normally do.